Comparing Nutrients in 1 kilogram Laver Seaweed VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Laver Seaweed	Boiled Carrots	Recommended Dietary Allowance
Energy	12% 350kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	47.6% 34.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.97% 3.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	7.9% 3g	79% 30g	38g per day for Men 19-50 years
Protein	104% 58g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	289% 2600μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	365% 1460μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	433% 390mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66.7% 10mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Boiled Carrots	Recommended Dietary Allowance
Calcium	70% 700mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	225% 18mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	67.4% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	83% 580mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	23% 850g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Laver Seaweed vs Boiled Carrots:

• Raw Laver Seaweed has 1.5 times more Vitamin B1, 10.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B5, 10.4 times more Vitamin B9 and 10.8 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Vitamin A and 3.4 times more Vitamin K than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Boiled and Drained Carrots have similar amounts of Vitamin B6 and Vitamin E per 1 kg.
• Both Raw Laver Seaweed as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Laver Seaweed vs Boiled Carrots:

• Raw Laver Seaweed has 2.3 times more Calcium, 15.5 times more Copper, 5.3 times more Iron, 6.4 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium and 5.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5 times more Magnesium than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Boiled and Drained Carrots have similar amounts of Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Laver Seaweed has 7.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Carbohydrate, 7 times more Sugars and 10 times more Fiber than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Boiled and Drained Carrots have similar amounts of Energy per 1 kg.
• Both Raw Laver Seaweed as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.